Name: Playbook - Kyle Carillet - FULL BODY | Saturday |12/17
Uploaded: 2023-09-17T16:10:27.448Z
Duration: 55 min
Description: FULL BODY | Saturday |12/17

Angie

Using a treadmill that is turned off, use your moment to turn the track and sprint

Dead treadmill sprint

Using a kettlebell or dumbbell press up with one arm and complete a step back lunge once back up bring the weight down then repeat

Shoulder press to step back lunge

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Mini circuit

- Begin in a supine position with arms holding a med ball and legs straight up
- Roll your shoulders off the ground and reach the ball to your toes
- Roll back down and repeat

Med ball toe touches

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

While walking forward 1 knee comes up to 90 degrees, core stays engaged and use your foot to balance and stabilize, walk forward and repeat.

Kettlebell walking marches (1 knee raise = 1 rep)

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps or step up

- Start in a plank position with core engaged
- Bring your knee toward the outside of your elbow
- Return your leg to the starting position
- Repeat on the opposite side

Spidermans

FULL BODY | Saturday |12/17

Chelsea

Marc

PUSH DAY | Day 1

PULL DAY | Day 2

Single leg hypertension & the lunges 🥵

LEGS | Day 3

Arms/Shoulders | Day 4

Chest&Back touch-up | Day 5

Glute/Ham Day | Day 6

Rest Day 🦖 | Day 7

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Love it, feel my back and biceps after this workout on fire

LEG DAY | Day 3

😰😰 That finisher!! Whooa!! 🤟🏻

Delts/Arms | Day 4

Chest/Back/Core | Day 5

Lower | Day 6

Rest Day | Day 7

That was longer than expected but I’m toasted 🔥

Kyle

Paul

Push Day | Day 1

Pull day | Day 2

Back/Chest or Rest Day | Day 5

Getting them legs back into summer shape!

Legs | Day 6

Rest Day 🌞 | Day 7

PUSH | Day 1

PULL | Day 2

Arms/Delts | Day 4

UPPER | Day 5

LOWER | Day 6

Rest Day 🏄 | Day 7

Back & Bi’s | Day 1

Chest & Tri’s | Day 2

LEGS (quad focused) | Day 3

Arms & Shoulders | Day 4

Back/Chest & Core | day 5

Legs (ham & glute focused) | Day 6

REST DAY 🏄 | Day 7

Chest & Tri’s | Day 1

Great set 
Felt my back muscle little tense but loving it

FULL BODY | Saturday |12/17

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